Depression: Causes, Risks And Powerful Prevention Strategies

Do you know that 5% of adult population suffers from depression? Read here to learn more about depression.

What is Depression

Depression is one of the most common mental health disorders. When the victim starts to lose their will to live, often they will start talking about suicide. In fact, young adults experience death by suicide as the second largest effect of depression. About 800,000 people committed suicide every year.

In short, depression is a mental health issue that makes people lose their will to live. It becomes even harder for those who also have chronic illnesses.

What Causes Depression

According to an article by the NHS, depression occurs for a variety of reasons and it involves many triggers.  The triggers are usually related to each other. Sometimes, multiple triggers can happen at the some time causing people to get depression. These are the common triggers that have been proven to cause depression.

Highly Stressful Events

Some people become depressed when they encounter highly stressful events. Breakups or when someone they love dies is a significant trigger as it causes immense stress on the person.

If a person cuts off family and friends and tries to handle stress alone, they are more likely to become depressed. Isolation can increase their risk of depression.

Low Self Confidence

A person with low self-confidence or overly-critical with themselves has high chances to get depression. They may feel alone in this world because they feel that they are not good enough. On bad days, they often blame themselves for their problems. Besides, they may also lack the confidence to seek help during stressful times.

Family History

If someone in the family has a history of depression, the likelihood of other family members experiencing depression is high. Genetics certainly play a role in depression, but it’s mainly triggered by multiple stressful situations that happens frequently in a short period of time.

Living Alone

Living alone and isolating from friends and family can increase the risk of depression. Loneliness makes this risk even higher. In Japan, there is a culture called hikikomori where people shut themselves in a room and refuse to leave for years. This behavior is often a sign of depression. Many of these individuals have faced severe stress, such as bullying.

Chronic Illness

Depression also hits people with chronic illness such as heart disease. When someone has a chronic illness for a long time, they often feel stressed by the ongoing pain and medication. They also worry about their family’s concern for them.

The Habits To Cut Risk Of Depression

Medical research is advancing and new depression medications are being developed. But, it’s better to lower our risk of getting depression in the first place. As the saying goes “Prevention Is Better Than The Cure”.

Get Enough Sleep

Sleeping is a form of medication in itself. It is just as important as eating, drinking and exercising to our body. Thus, experts recommend sleeping for 7-9 hours every night. When we regularly sleep within this period of time, it keeps our immune system strong and improves our mood for the next day.

Exercise 

Physical activities such as running or exercising are important in preventing depression. Besides improving our health, it also helps to improve our moods. According to research written in BMC Public Health Journal, exercise has an impact in reducing the symptoms of depression across all ages. In fact, the researchers suggested using this activity as an intervention measure to help cure depression.

Eat Healthy Foods

Those that maintain a healthy pattern of eating are less likely to develop depression. A study reviewing 22 different researchers regarding the impact of diet towards depression found that following health ministry dietary recommendations can lower the risk of depression. It can also help treat an existing condition.

Reduce Alcohol Intake

People often link depressive behavior with excessive alcohol use. People often use alcohol to forget their problems. But, alcohol is a depressant that affects the nervous system. It slows down our ability to think. It also makes us feel dependent on it as it numbs the body and mind.

Limit Sedentary Lifestyle and Cut off Screen Time

Tik Tok and Instagram are examples that hook people to their screen. As a result, people tend to lay on their couch and scroll through their social media. This sedentary behavior is unusual. Humans are naturally meant to socialize and connect physically.. Excessive time with social media causes more people to have low confidence and be highly critical of themselves. Social media shows images of a perfect life. This can make people feel that their real life is inadequate in comparison.

As technology advances rapidly, it’s no wonder that more people are becoming depressed. In the past, we rarely heard about such widespread depression or excessive sadness. The old times were tough, but they have better mental health than we do today. Thus, cutoff the screen times and start doing physical activities. Have a hobby and make new friends along the way. It is the way humans live for thousands of years.

Conclusion

Depression affects 5% of the adult population, and its impact is profound. Understanding the root causes and recognizing the triggers can help in managing and preventing this condition. By addressing factors like stress, self-esteem, family history, and lifestyle habits, we can reduce our risk of depression. Incorporating healthy habits such as regular sleep, exercise, balanced nutrition, and reducing alcohol intake can significantly improve mental well-being.

Don’t wait to seek help if you or someone you know is struggling with depression. Start by making small changes in your daily routine to promote better mental health. Prioritize sleep, exercise, and a healthy diet while limiting alcohol and screen time. If you are Malaysian and in need of help with depression, you may call them:

1. Malaysian Mental Health Association (Tel: 03 2780 6803)
2. TALIAN HEAL (Help With Empathy And Love) 15555 (Tel: 15555)
3. MIASA Crisis Helpline (Tel: 1-800-18-0066)
4. Pertubuhan Kebajikan Sneham Malaysia (Tel: 010 200 5722 or 1-800-22-5757)
5. Befrienders Kuala Lumpur (Tel: 03 762 72929)
6. Telenita Helpline (Tel: 016 237 4221)
7. Buddy Bear Childline (Tel: 1-800-18-2327)
8. P.S. The Children Hotline (Tel: 016 721 3065)

For more information, you can visit resources that we share in the reference section below.

References:

• Hu, M. X., Turner, D., Generaal, E., Bos, D., Ikram, M. K., Ikram, M. A., Cuijpers, P., & Penninx, B. W. J. H. (2020). Exercise interventions for the prevention of depression: A systematic review of meta-analyses. BMC Public Health, 20(1), 1–11. https://doi.org/10.1186/s12889-020-09323-y
• NHS Inform. (2024, June). Depression. National Health Service. https://www.nhsinform.scot/illnesses-and-conditions/mental-health/depression#symptoms-and-causes-of-depression
• WHO. (2023,March). Depressive Disorder (Depression). World Health Organization. https://www.who.int/news-room/fact-sheets/detail/depression
• Allison Aubrey. (2023, September 19). These habits can cut the risk of depression in half, a new study finds. NPR. https://www.npr.org/sections/health-shots/2023/09/19/1200223456/depression-anxiety-prevention-mental-health-healthy-habits
• https://findahelpline.com/countries/my/topics/depression